WODs for 3/12 - 3/17

Monday

Rowing Clinic followed by:

3 x 2000m Rows with 3 mins rest between efforts

Tuesday

Pressing Clinic - Shoulder Press, Push Press, Push Jerk, Split Jerk

Shoulder Press - 5-5-5

Push Press - 3-3-3

Push or Split Jerk - 1-1-1

Wednesday

Team WOD (2 or 3 person teams)

"Murph"

1 mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

-2000m rows may be substituted for 1 mile runs
-Teammates run/row together and split reps evenly
-ok for teammates to wear a vest

Thursday

In a time limit of 15 minutes: 100 Double Unders followed by as many rounds as possible of -
5 Squat Cleans (135/95)
10 Pushups
15 Walking Lunges

Friday

OPEN WOD 12.4

Saturday

Five rounds of:
500m Row
30 Thrusters (45/30)